31 Days of Raw: Day 13 – Arugula

31 Days of Raw: Day 13
Arugula

Arugula is such a fun salad green.  All salad greens are healthy, right? Most are very low in calories, but not all give you a good dose of nutrients. Arugula is one leafy green vegetable that stands out as a rich source of many vitamins and minerals. Consider the difference between iceberg lettuce and arugula. Arugula contains about eight times the calcium, five times the vitamin A, vitamin C and vitamin K, and four times the iron as the same amount of iceberg lettuce. The choice is easy. Start with arugula for a healthier salad! I love making salads with Arugula instead of lettuce, because it adds a spicy flavor and takes the place of radishes or onions.

Arugula

Cancer
The strong association between increased intake of beta-carotene from food and a reduced risk of lung cancer does not necessarily mean that supplementation with natural beta-carotene supplements would reduce the risk of lung cancer. Dietary beta-carotene may be a marker for diets high in certain fruits and vegetables that contain other anticancer substances that may be responsible for the protective effects. Until more is known, some doctors advise smokers to avoid all forms of beta-carotene supplementation—even natural beta-carotene. Because arugula is a member of the cruciferous family of vegetables, it has many of the same anti-cancer benefits as broccoli and cabbage. It contains natural phytochemicals called indoles which may help to reduce the risk of breast and prostate cancer. That’s one benefit you won’t get from eating iceberg lettuce.

Cataracts
Some, but not all, studies have reported that eating more foods rich in beta-carotene or vitamin A was associated with a lower risk of cataracts. Synthetic beta-carotene supplementation has not been found to reduce the risk of cataract formation. It remains unclear whether natural beta-carotene from food or supplements would protect the eye or whether beta-carotene in food is merely a marker for other protective factors in fruits and vegetables high in beta-carotene.

High Homocysteine
A controlled trial showed that eating a diet high in fruits and vegetables containing folic acid, beta-carotene, and vitamin C effectively lowered homocysteine levels. Homocysteine is an amino acid in the blood. Epidemiological studies have shown that too much homocysteine in the blood (plasma) is related to a higher risk of coronary heart disease, stroke and peripheral vascular disease. Healthy people were assigned to either a diet containing a pound of fruits and vegetables per day, or to a diet containing 3 1/2 ounces (99g) of fruits and vegetables per day. After four weeks, those eating the higher amount of fruits and vegetables had an 11 percent lower homocysteine level compared to those eating the lower amount of fruits and vegetables.

Macular Degeneration
People who eat plenty of fruits and vegetables high in beta-carotene appear to be at lower risk for macular degeneration than people who do not eat these foods. However, another study found no association between age-related macular degeneration and intake of antioxidants, either from the diet, from supplements, or from both combined. More research is needed to reconcile these differences. In the meantime, beta-carotene-rich vegetables continue to be part of a healthful diet.

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Arugula Salad

• 2 bunches arugula, washed and trimmed
• 1 tablespoon extra virgin olive oil
• 1 teaspoon fresh lemon juice
• 2 large navel oranges, peel and white pith removed, cut into segments
• 8 very thin slices red onion, separated into rings
• ½ cup golden raisins
• ½ cup sunflower seeds
• Freshly ground black pepper

Drizzle the arugula with half of the olive oil and the lemon juice; toss to coat and divide among 4 salad plates. Arrange the orange segments and onions on top, dividing evenly. Sprinkle raisins and sunflower seeds on top and drizzle with remaining oil and season with black pepper.

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